Healthy “Sweet Potato” Casserole Recipe
A Naturally Nourishing Holiday Side from Our Lynchburg, VA Weight Loss Team
By Dr. Cindy Tanzar | Genesis Health Solutions – Lynchburg, VA
The holiday season is a time for family, celebration, and delicious food—but it’s also a time when many of us struggle to stay on track with our health and weight loss goals. That’s why we created this healthy “Sweet Potato” Casserole recipe, a naturally lower-sugar, nutrient-packed version of the traditional holiday favorite.
At Genesis Health Solutions in Lynchburg, VA, our mission is to support all-natural weight loss through practical lifestyle guidance, real food education, and encouragement. This recipe is a perfect example of how you can enjoy your favorite holiday flavors without the guilt or blood sugar spikes.
By combining roasted butternut squash and cauliflower, this casserole achieves a creamy, comforting texture similar to traditional sweet potatoes—but with fewer carbs and less sugar. The crunchy pecan topping adds the perfect touch of sweetness and texture, making this dish a crowd-pleaser at any holiday table.
Why This Healthy “Sweet Potato” Casserole Works for You
- Low-sugar and all-natural: Uses whole ingredients like butternut squash, cauliflower, and pecans instead of processed sugar or starch.
- Supports sustainable weight loss: Perfect for clients following our all-natural weight loss program in Lynchburg, VA.
- Family-friendly flavor: No one will guess it’s a healthier version!
- Holiday-ready: Ideal for Thanksgiving, Christmas, or any seasonal celebration.
- Nutrient-dense: Packed with fiber, vitamins, and healthy fats to keep you satisfied.
This casserole is a great example of the kind of recipes we recommend at Genesis Health Solutions to help our clients enjoy holiday meals while staying on track with their weight loss goals. For more information about our all-natural approach, check out our Weight Loss Program page.
Ingredients
For the Casserole
- 4 cups butternut squash, peeled and cubed
- 1 medium-large head of cauliflower, cut into medium florets
- 2 tablespoons avocado oil
- 1 teaspoon ground cinnamon
- ½ teaspoon pink Himalayan salt
- ½ teaspoon black pepper
- 4 teaspoons Swerve granular sweetener (or preferred sugar alternative)
- 2 tablespoons butter
For the Pecan Topping
- 2 cups chopped pecans (divided: 1½ cups + ½ cup)
- ⅓ cup Swerve Brown (or natural brown sugar alternative)
- 1 teaspoon ground cinnamon
- ⅛ teaspoon pink Himalayan salt
- 2 tablespoons butter, melted
Directions
1. Preheat the Oven
Preheat your oven to 400°F (200°C). Line two baking sheets with parchment paper or foil to make cleanup easier.
2. Prepare the Vegetables
In a large bowl, toss the butternut squash and cauliflower with avocado oil, cinnamon, salt, and black pepper until evenly coated.
3. Roast Until Tender
Spread the vegetables in a single layer on the prepared baking sheets. Place the pans side by side on the same oven rack. Roast for 30–35 minutes, or until the vegetables are very soft and lightly golden. Roasting brings out the natural sweetness of the squash while keeping this dish low in added sugars.
4. Blend Into a Creamy Base
Leave the oven on. Transfer the roasted vegetables to a food processor or high-powered blender. Add butter and blend until smooth. You may need to work in batches depending on your equipment.
Transfer the puree to a 2-quart glass or ceramic casserole dish (or an 8×8 foil pan) and taste to adjust seasoning.
5. Make the Natural Pecan Topping
Pulse ½ cup of pecans in a food processor until finely ground (be careful not to overprocess). In a bowl, combine the pecan powder with remaining chopped pecans, Swerve Brown, cinnamon, and salt. Stir in melted butter until crumbly.
6. Assemble and Bake
Smooth the vegetable mixture evenly in the casserole dish. Sprinkle the pecan topping over the top. Bake for 20 minutes, or until the topping is lightly browned and fragrant.
Tips for a Healthier Holiday Table
- Add more spices like nutmeg or allspice for extra holiday flavor without sugar.
- Prep ahead: Roast the vegetables a day before and store in the fridge; assemble and bake before serving.
- Use this casserole as a meal prep side—it pairs well with roasted meats or a fresh salad for a complete, balanced meal.
- Involve the family: Let kids help with topping assembly—it’s fun and keeps them engaged in healthy cooking.
Support Your Weight Loss Naturally This Holiday Season
This healthy “Sweet Potato” Casserole shows that you don’t have to sacrifice flavor to support your weight loss journey naturally. At Genesis Health Solutions, Dr. Jeff and Dr. Cindy Tanzar guide clients in Lynchburg, VA toward sustainable, all-natural weight loss through real food, lifestyle strategies, and consistent support.
If you want to learn more about how we can help you achieve your goals naturally, visit our Weight Loss Program page for details on personalized guidance, meal planning, and lifestyle support.
Enjoy this nourishing holiday side dish, and celebrate the season while keeping your health and wellness a priority!